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CrossFit Texarkana – CrossFit

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Warm Up

3 Min foam roll.

350m row

6 Alt Samson Lunges

6 Oil pumpers

6 Alt side lunges

:30 sec calf stretch each side

Wrist Stretch

With Barbell

5 RDL

5 Elbow Rotations

5 Muscle Cleans

5 overhead press

5 Hang Power Clean and Push jerks

CJ: Clean and Jerk Complex (6X1 )

Every 1:30 X6

1 Clean Pull

1 Hang Power Clean

1 Push Jerk
Increase weight but maintain form

Metcon (Time)

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For time:

50 Row Calories

40 Kettlebell Swing Russian 70/53

30 Toes-to-bars

20 Burpees

10 Strict Handstand Push-ups

Cash Out

Suite case carry/ Waiter Carry

3 rounds rest as needed

50m suite case carry (same arm) 50m waiter carry.(waiter carry is overhead)

Switch arms and repeat, that’s one round.

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